WOD: Tuesday

WODs March 7, 2022

RSVP- IN-BOX OPEN PARTY this Saturday from 5:30pm.
We want to get as many athletes through Open 22.3 on Friday & Saturday as possible. BONUS Points up for grab for any team that has all athletes compete Friday or Saturday.

A. Technique focus/build in weight:
Complex:
Power Snatch + Snatch Balance + Overhead Squat

B. Partner workout:
AMRAP in 10 minutes:
12 Overhead Squats 20/15kg
35 Double-unders

*One partner starts on the double-unders, the other on OHS. Swap when both partners have completed their movements.

Photo: Georgia. You wouldn’t believe this amazing women has just had a baby. Absolutely smashing it!!!
Three kids under 5 and one of the most relaxed, patient, positive humans I have ever met. You bring light everywhere you go- It is sooo awesome having you and your beautiful family as part of our community.

chris

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WOD: Monday

*Please feel welcome to come and do an alternate workout if you have already completed 16.3. CrossFit Open 16.3 Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups *Men use 75 lb. *Women use 55 lb. Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups *Men use 45 lb. *Women use 35 lb